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Wall Push-Up

Chest · Horizontal push

Generic horizontal push demo. Follow the steps below for this exact exercise.

Horizontal pushCompound

A standing push-up against a wall that teaches the pressing pattern with very little load.

Difficulty
Very easy
Tracking
Measured in reps

Muscles worked

ChestTricepsShoulders

Equipment

Bodyweight

How to do it

  1. Stand about an arm length from a wall and place your hands on it slightly wider than your shoulders.
  2. Put your feet together and squeeze your glutes so your body forms one straight line.
  3. Bend your elbows to bring your chest toward the wall, keeping them about 45 degrees from your ribs.
  4. Press back to the start without letting your hips lead or your head poke forward.

Coaching cues

  • Step your feet further from the wall to make it harder and closer to make it easier.
  • Use a steady tempo, about two seconds down and one second up.